Table Of ContentCONDITIONGI NFORD ISTANCER UNNING
AMERICCAONL LEOGFE
SPORMTESD ICISNEER IES
SKIC ONDITIONING
MerlFeo sasn dJ ameGs. G arrick
CONDITIONINFGO R DISTANCREU NNING:
THES CIENTIFAISCP ECTS
JacDka nieRlosb,e rFti ttasn,dG eorgSeh eehan
THEP HYSIOLOGAYN D BIOMECHANICOSF CYCLING
IrviFna riaan dP eteCra vanghau
HEALTHA ND FITNESTSH ROUGH PHYSICAL ACTIVITY
MichaPeoll loJcakc,Wk i lmoraen,dS amueFlo x
CONDITIONING
FOR DISTANCE
RUNNING
JACKD ANIELS
UniversofiT teyx as-Austin
ROBERTF ITTS
MarqueUtntiev ersity
GEORGES HEEHAN
RedB ankN,e wJ ersey
JOHN WIIEY & SONS
NewY ork SantBaa rbaraC hichester BrTiosrboannteo
Copyri©g h1t978b,y J ohnW ile&y S onsI,n c.
Allr ighrtess ervPeudb.l ished simultianCn aenoaudsal.y
Reproductoirot nr anslaotfia onny p arotf t hiwso rkb eyontdh at
permittbeydS ectio1n0s7o r1 08o ft he1 97U6n iteSdt atCeosp y
righAtc tw ithotuhte p ermissoifot nh ec opyrigohwtn eri su nlaw
fulR.e questfso rp ermissioornf urthienrf ormatsihoonu lbde
addressteotd h eP ermissiDoenpsa rtmeJnoth,nW ile&y Sonsl,1 1c.
LibroafCr oyn grCeastsa lioPngu ibnligc Daattioan
DanielJsa,c k1,9 33-
Conditiofnoirnd gi stanrcuen ning.
(AmericCaonl leogfeS portMse dicisneer ies)
1.R unning-yPshiologiecfafle ct2.. R unning-Training.
I.F ittRso,b erjto,i natu thorI.I .S heehaGne,o rgjeo,i natu thor.
IIIT.i tleI.V .S eries.
RC1220.R8D36 613.7'1 77-22538
ISBN0 -471-19483-2
Printiendt heU niteSdt atoefsA merica
10 9 8 7 6 5 4 3 2
FOREWORD
Durintgh ep as1t 0y earas ,t remendoeuxsp losoifok nn owledge
haso ccurrientd hee xercainsdes porstc iencNeesw.t heoriinet sh e
coachianngd t rainoifna gt hlehtaevsee m ergetde,c hnolobgirceaalk
throughhasv ea llowae bde ttuenrd erstanodfhi onwgp eoplpee rform
anda daptto t hes treosfse xerciasnedw, e n owh avae b ettuenrd er
standaisnt go h owe xercciasnei mprobvoet thh eq ualiatnydq uantity
ofl ifeI.n a didtiotnh,ep opulatoifot nh eU niteSdt atheass b ecome
morec onscioofup sh ysifictanle sasn dh ass tarteexde rciosnit nhge ir
own,w itlhi ttolrne o k nowledogfew hatt od oo rh owt og oa bout
itC.o nsequenmtalnyyc, o mmeriecnatle rprhiasveeesv olvteods atisfy
thibsa sicco nsumneere dA.l thoumgahn yo ft heseen terprhiasvees
providveadl uacbolne sumseerr vitcheesr,ae r em anyo thetrhsa hta ve
noth adt hec onsumebre'sistn teraetsh tesa ratn dh avtea keandv antage
oft heg enerlaalco kf kn owledgoeft hea veracgoen sumer.
In1 793t,h eA mericCaonl leogfSe p orMtesd iciantet ,he s uggestion
oft heifro rmePrr esidDern.tH ,o warGd. K nuttgepnl,a nnae sde ries
ofv olumetsoh elpb ridgteh ew iedningga pb etweetnh el aterset
searicnht he exearncdsi psoers tc ienacnedts h ec onsumTehre.p urpose
oft hiSse riweass t ob rintgo t hel eveolft hea veracgoen sumtehre,
factsa ndb asic informattiooe nx errecilinags teee nde raanldi, n dividual
sporstpse cificianla lnyi ,n teresatnidun ngb iasmeadn neDrr.. D avid
L.C osticlulr,r enPtrleys idoefnt th eA mericCaonl leogfeS ports
Mediciwnaesa, s ketdoi nititahtiSese ries.
v
vi Foreword
TheA mericCaonl leogfeS portMse dicinSee'rsi iessa ne xciting
stefpo rwairndt hea reoaf c onsumeedru catiEoanc.hv olumiesc o
authorbeyd a uthoriitnit ehse irre specatrievaews h,o w eres elected
fort heiarb ilittoyc ommunicatthee iird eaasta verpyr actiacnadl
fundamenlteavleW lh.i leea ch of thesiesa r aeuctohgnoirzssec di entist,
eacvho lumree presaenna ttst emtpota ppltyh et eachianngdfis n dings
ofs cientcoet heb ettuenrd erstanodfai nndgp articipianvt airoino us
activiatnidse pso rtIsti. s t hei nteonftt hiSse riteosd eveloap m ore
informecdo nsumearn dt os timulwaitdese preapda rticipianta i on
varieotfay c tiviatnidse pso rts.
JACKH .W ll.MORE
ChairperPsuobnl,i caCtoimomnist tee
AmericCaonl leogfSe p orMtesd icine
PREFACE
Ouro bjectiisvt eor evietwh es cientkinfiocw ledpgeer tinteon t
humanp erformaanncdep, articultaord lsiyt,a ncreu nninIgti. s i m
possiblgiev eta o t rainpirnegs criptthiafotin t asl dli tsancreu nners
becautshees pecifiocfas p rogrdaemp endon e acrhu nnewre'ask nesses
ands trengatnhdst h ee venfto rw hiceha chi st rainHionwge.v etrh,e
knowledge prheesrewienll t efdo rmt hefo undatioonnsw hiceha ch
runncearn d evelhoipos r h ero wni detarla inpirnogg ram.
We begibny d sicusstihnepg hyslioogicsayls tetmhsa atr eo fm ajor
importanicnde s itancreu nning-ntehuer omuscuclaarirdo,v ascular,
andr espirastyosrtye amnsd t heiard aptattiooe nn durantcrea ining.
A detaildeesdc riptoifob no dym etabolibsomt,ho xidat(iaveer obic)
andn onoxida(tainvaee roibsig ci)v,eT nh.e nw ec onsiednevri ronmental
andn utritifaocntaolrT sh.e s ectioonnt rainainndgr unnitnegc hnique
presenstpse ciftiycp eosf t raintihnagst h oulbde a parotf e very
dsitanrcuen nepr'rso graTmh.e s cientriafitci onfoarl teh ei mportance
oft hes pecitfyipce osf t rainiisnd gsi cussTehde.m ostc ommoni n
juriaeffsl ictdiitnsagn creu nnearrsed escribaendd,e mphasiisps l aced
on theiprr eventtihorno udgha ilsyt retcheixnegr ciWsee cso.n clude
witha profiloef t hec haracterciosmtmiocnts o c hampidoins tance
runners.
Keepi nm indt hamta nyp eoprluen p urefloyre njoymeonrfit t ness,
witnho i ntentoifeo vne bre comicnogm petitive.
Howevetrh,r ougrgeha tepra rticiptahteiroweni ,lb le a g reatneurm
bero fc ompetidtiitsvaen creu nneTrhse.y c omei na lsli zetsy,p easn,d
vii
viii Preface
agesa,n dp ropekrn owledcgaenb eg aineadn dp ractiocneldyb ya n
understaonfdt ihnebg a siscy steimnsv olavneddt hep rinciopnlw ehsi ch
reactiaonndsa d ujstmenttost rainainndgo ure nvironmaernebt a sed.
Inaccuraciesi naa btohulnedta incdsi ,na na ctivaispt oyp ular and
asp otentially assdt sirteasnsrcfueun ln intgh,e riesn or oomf orm is
informadtiiroenc ttoewda eridt htehrje o ggoerrt heO lympic champion;
botha ree qualdlesye rvionfgp ropegru idanWcee b.e lietvhea tth is
bookc ontribtuotweasra db ettuenrd erstaonfdd isintga nrcuen ning.
JACDKA NISE L
ROBERFTI TTS
GEORGSEH EEHAN
CONTENTS
SECTION
I.P HYISOLOCGAILA ND BIOCHEMICCAOLN SIDERA-
TOINSl
NEUROUMSCUALRS YSTE2M
CARDIOVALASRCS UYSTE7M
STRUCTULCR OANSIADTEIRON9S
RESPIRATSOYRSYT E9M
I.I METBAOLIMS 15
ANAEROBMIETCA BLOSIM 15
AEROBMIETCA BOLISM2 1
RELAITVEI MPORTANOCFEA EROBAINCD
ANAEROBMIECTA BLOSIM2 6
III.E NVIRONMENCTOANLSI DERIAOTNS3 3
TEMPERATUR3E3
ALTITUD3E8
IV. NUTRITION4 5
CHRONDIICE TANREYE D4S6
ACUTDEI EATR YN EED5S 2
ix
x Contents
V. TRAINIANNGDR UNNITNEGC HNIQ5U7E
TYPESO F TRAINING5 7
ENDURANCEA ND AEROBICP OWER
TRAINING6 0
PACER UNNING 62
ANAEROBIC/SPETERDA INING6 4
HILLR UNNING 64
RUNNINGT ECHNIQUE6 5
VI. CLINIACSAPLE COTFSD ISTANRCUEN NIN6G9
MUSCULOSKELEATL SYSTEM 70
BLOODI NT HE URINE 88
GASTROINTESTINAL SYS8T9EM
RESPIRATORSYY STEM 90
HEMATOLOGICASLY STEM 90
CARDIOVASCULASRY STEM 91
STALENESOSR OVERTRAINING9 1
VII.P ROFILEO FC HAMPIO9N3S
BODYB UILD 94
AEROBICC APACITY9 5
SUBMAXIMALO XYGENC ONSUMPTION9 7
REACTIONT O ENVIRONMENTASLT RESS1 00
AGE AND EXPERIENCE1 01
INDE1X3 0
Description:Our objective is to review the scientific knowledge pertinent to human performance and, particularly, to distance running. It is impossible to give a training prescription that fits all distance runners because the specifics of a program depend on each runner's weaknesses and strengths and the event
